Plyometric exercises are well-suited for developing explosive power for sprints. While these exercises may look childish or exaggerated, they are designed to develop explosive actions -- the kind of actions necessary for getting off the start blocks as quickly as possible or clearing hurdles. According to Tom Green, the eight-time All American in track and field, "The drills seem simple, but don't let that fool you into thinking they can be done passively or sloppy. If done aggressively and correctly, they can become quite exhausting. The main focus is on correct body posture, correct execution and fast ground-to-ground time." These exercises not only will develop explosive power and speed, they will improve coordination and stamina.
Squat Jumps
Step 1
Stand with your feet shoulder-width apart while keeping your back straight.
Step 2
Bend your arms to a 90-degree angle -- this is the ready position.
Step 3
Bend your knees until your thighs are parallel to the ground, then immediately jump straight up.
Step 4
Bring the knees up as high as possible before landing on both feet.
Step 5
Rest for one or two seconds and repeat.
Split Squat Jumps
Step 1
Stand with your feet hip-width apart, keeping your back straight.
Step 2
Lift the left leg and step back about 2 feet. All the weight of the left leg should be on the ball of the left foot.
Step 3
Bend the right knee until the right thigh is parallel to the ground then immediately jump straight up.
Step 4
Switch feet at the apex of the jump so the right foot moves back and the left foot moves forward.
Step 5
Rest for one or two seconds before repeating.
Bounding
Step 1
Begin this drill by jogging lightly to build momentum.
Step 2
Push off the left foot with enough force to lift the left knee as high as possible. The right arm, bent at a 90-degree angle, should be lifted as high as possible. Imagine the left knee pushing the right elbow when it's raised.
Step 3
As soon as the left foot makes contact with the ground, push off the right foot with enough force to lift the right knee and force the left elbow as high as it can go.
Step 4
This exercise looks like an exaggerated run when done correctly.
Tips and Warnings
- If you are new to plyometric exercises, aim for 20 to 40 repetitions per leg.
- Warm up thoroughly -- at least 10 minutes -- before trying these exercises. Follow up the day's exercises with a cooldown routine to bring our heart rate back to its normal range.
Things You'll Need
- Pair of athletic shoes
